education for healthy lifestyles. core theme 1: health and wellbeing in order to develop the...
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Education for Healthy
Lifestyles
Core Theme 1: Health and wellbeing
In order to develop the concepts and skills identified above, pupils should be taught: • 6. how to make informed choices about health
and wellbeing matters including drugs, alcohol and tobacco; maintaining a balanced diet; physical activity; emotional health and wellbeing and sexual health
• 8. the role and influence of the media on lifestyle.
11. the benefits of physical activity and exercise and the importance of sleep
12. to recognise and manage what influences their choices about exercise
13. the importance of balance between work, leisure and exercise
What is the difference between Physical Activity,
Sport &PE?
Physical Activity
Physical activity is defined as any bodily movement produced
by skeletal muscles that requires energy expenditure
WHO
Physical Education
Physical Education is planned, progressive learning that takes place in school curriculum timetabled time and which is
delivered to all pupils. This involves both “learning to move” (i.e. becoming more physically competent) and “moving to learn” (learning through movement, a range of skills and understandings beyond the physical activity, such as co-
operating with others). The context for learning is physical activity, with children experiencing a broad range of activities,
including sport and dance.
Sport
An activity involving physical exertion and skill in which an individual or team competes against
another or others for entertainment.or
a contest or game in which people do certain physical activities according to a specific set of
rules and compete against each other
How much PA should we do?
Children and young people aged 5 to 18Children and young people aged 5 to 18 should do at least 60 minutes (one hour) of aerobic activity every day. This should include a mix of:
moderate-intensity activities: this means your child is working hard enough to raise their heart rate and break a sweat
vigorous-intensity activities: this means they're breathing hard and fast, and their heart rate has gone up quite a bit
Moderate-intensity activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're
working at a moderate intensity is if you can still talk but you can't sing the words to a song.
Moderate PA Examples
• walking to school• playing in the playground• riding a scooter• skateboarding• rollerblading• walking the dog• Cycling on level ground
Vigorous-intensity activity means you're breathing hard and fast, and your heart rate has
gone up quite a bit. If you're working at this level, you won't be able to say more than a few
words without pausing for a breath.
Vigorous PA examples
• Playing chase• energetic dancing• swimming • gymnastics• football• running• rugby• martial arts, such as karate• cycling fast or on a hilly terrain
Did you know?
1 in 4 children believe playing computer games is a form of
exercise!
Youth Sport Trust, 2015
How much energy do you use?
Higher or lower
Hiking370 Kcals
DancingHigher or lower than hiking?
(370kcal)
Dancing330 Kcal
AerobicsHigher or lower than Dancing?
(330kcal)
Aerobics 480 Kcal
Golf (walking and carrying clubs)
Higher or lower than Aerobics(480kcal)
Golf330 Kcal
Weight training (general light workout)
Higher or lower than Golf(330kcal)
Weight training220 Kcal
Running/ jogging (5 mph)
Higher or lower than weight training(220kcal)
running / jogging590 Kcal
Swimming (slow freestyle laps)
Higher or lower than running / jogging(590kcal)
Swimming510 Kcal
Light gardening / yard work
Higher or lower than swimming(510kcal)
Light gardening330 Kcal
Bicycling
(less than 10 mph)Higher or lower than light gardening
(330kcal)
Bicycling290Kcal
Heavy yard work (chopping wood)
Higher or lower than bicycling(290kcal)
Heavy yard work440 Kcal
Walking(3.5 mph)
Higher or lower than heavy yard work?(440kcal)
Walking280Kcal
Bicycling (more than 10 mph)
Higher or lower than walking(280kcal)
Bicycling (+10mph)590 Kcal
StretchingHigher or lower than bicycling
(590kcal)
Stretching180Kcal
Basketball (vigorous)
Higher or lower than stretching(180kcal)
Basketball 440 Kcal
Four aspects of fitness
• Strength - The maximum amount of force a muscle, or a group of muscles can exert in a single effort.
• Speed - is the ability to cover a distance or perform a movement in a short time
• Suppleness - is the range of movement across a joint
• Stamina - It is the ability to perform a skill or take part in activity for a long period of time
worksheet
Recovery
Table 1 Table 2 Table 3 Table 40
2
4
6
8
10
12
Resting heart rate1 min exercise30 secs1 min1 min 302 min2 min 30
Participant
Puls
e ra
te
Can you suggest reasons why people would take part in physical activity and put them into one of
the categories?
Social
Mental
Physical
Examples• Teamwork• Improved attainment• Friendships• Reduce risk of cancer• Increase life expectancy• Weight loss• Relieve stress• Develops social skills• Reduces the risk of cardiovascular disease• Reduces risk of type 2 diabetes• Strengthens bones and muscles• Improves mental health• Reduces risk of vascular dementia• Improves wellbeing • boost self-confidence and help prevent depression • Regular exercise can even help with the treatment of depression and anxiety
This Girl Can v Nike
https://www.youtube.com/watch?v=aN7lt0CYwHg
or
https://www.youtube.com/watch?v=WF_HqZrrx0c
How much sleep do I need?!11 yearsnight time: 9 hours, 30 minutes 12 yearsnight time: 9 hours, 15 minutes 13 years night time: 9 hours, 15 minutes 14 yearsnight time: 9 hours 15 yearsnight time: 9 hours 16 yearsnight time: 9 hours
Are you getting enough sleep?
Worksheet
14. what constitutes a balanced diet and its benefits (including the risks associated with both obesity and
dieting)15. what might influence their
decisions about eating a balanced diet
Eat well Plate
http://www.grainchain.com/Fun_and_games/healthy/11-14_FoodOnAPlate.html http://www.grainchain.com/Teachers/11-14-homepage.html
Energy highs and lows
http://www.grainchain.com/Resources/11-14/energy/11-14_EnergyUpsDowns.html
What is obesity?
What is my Body Mass Index (BMI)?
To work out your BMI: divide your weight in kilograms (kg) by your height in metres (m) then divide the answer by your height again to get your BMI
A BMI of 30 to 39.9 means you are considered obese
Risks of obesityTaking steps to tackle obesity is important because, in addition to causing obvious physical changes, it can lead to a number of serious and potentially life-threatening conditions, such as:• type 2 diabetes • coronary heart disease • some types of cancer, such as breast cancer and bowel cancer • stroke Obesity can also affect your quality of life and lead to psychological problems, such as low self-esteem or depression.
Risks of dieting1. Some diets can make you ill• Many diets, especially crash diets, are geared to dramatically reducing the number of calories you
consume. "Crash diets make you feel very unwell and unable to function properly," 2. Excluding foods is dangerous• Some diets recommend cutting out certain foods, such as meat, fish, wheat or dairy products. Cutting out
certain food groups altogether could prevent you getting the important nutrients and vitamins that your body needs to function properly.
3. Low-carb diets can be high in fat• Some diets, such as the Atkins diet, are very low in carbohydrates (for example, pasta, bread and rice),
which are an important source of energy. While you may lose weight on these types of diets, they're often high in protein and fat, which can make you ill. Low-carbohydrate diets can also cause side effects such as bad breath, headaches and constipation.
4. Detox diets don't work• Detox diets are based on the idea that toxins build up in the body and can be removed by eating, or not
eating, certain things. However, there's no evidence that toxins build up in our bodies. If they did, we would feel very ill.
5. Cabbage soup, blood group, the 5:2 diet and other fad diets are often far-fetched• Some fad diets are based on eating a single food or meal, such as cabbage soup or raw foods. Others make
far-fetched claims, such as encouraging people to cut out certain foods from their diet based on their blood type.
Sugar or Fat
